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what foods shall I eat?

Specific foods to gain muscle and grow from 1.77 to 1.80... I am 15 years old
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Avatar universal
At your age, I wouldn't be thinking about this.  Everything about you is still developing, including your brain.  You should continue to eat a balanced diet.  Diets geared to building muscle are not necessarily healthy even for adults, and definitely not for you at your age.  But tell us how you eat now and maybe we can at least say whether you're getting all the nutrients you need and why you think you need to build muscle.
Avatar universal
So first of all I am 1 meter and 77cm and I am 62kg... Sometimes I eat 3000 calories a day including milk and toast in the morning... lentles or spaghetti or rice with chicken for lunch and a chocolate for a snack and for dinner I would eat a sandwitch or something ... but bcause I am very busy and I have no time to go home throughout the day which leads me to eating 3 to 4 sandwitches and 1 or 2 eggs to get on with the day... I am a dancer and I go to world competitions aiming to become a world champion and that's why I go to the gym daily to build specific muscles for coordination and also a nice body plays it's role...
Avatar universal
Also when I go to the gym, I train with free weights (more than 30kg)
You're still awfully young to be eating for muscles, but you are doing a lot of muscular work already.  Basically, when you're trying to be a professional athlete (including a dancer if you're doing moves that require muscles), you have to eat better than everyone else.  You're not doing that.  If you were a professional dancer you'd probably have a nutrition coach, and you'd definitely have a dance coach who would teach you how to develop the proper muscles for what you're doing and how to avoid injuries as best as that's possible, as dancers are almost always in pain some where.  If you're doing this all on your own, you have none of these resources to share what others have learned over the years.  Unlike a football or basketball player, dancers don't usually want obtrusive muscles that impede flexibility, they want muscles that depend more on movement that is more like martial artists.  None of us on here are likely to know anything about what dancers need.  As for diet, that depends on how much work you're doing.  The more you're working on your dancing and working out, the more you need to eat.  For muscular development, you need a lot of protein, more than is probably healthy to consume, but that's what builds muscle.  Given your age, I don't think it's wise for anyone without expertise to counsel you on this, so if this is what you want, you need to consult a nutritionist and a coach.  Too much protein can cause health problems, and you're quite young, but it also requires a lot of electrolytes and hydration and complex carbs for energy (whole grains) and lots and lots of veggies and some fruits for antioxidants to prevent cramping and fatigue.  You need to eat much better, in other words, than you're doing now.  And at your age, that's hard, because you're not preparing your own meals and aren't rich enough most likely to hire someone to do it for you.  You have a lot of home work to do and you need to find someone experienced to help you.  Good luck.
And I should add, one of the things that causes so many problems for dancers is that they have to remain thin and attractive to get a job.  Hard to do and stay healthy when you're also expending enormous amounts of energy.  
20779996 tn?1506213026
Your height is genetic, no diet can alter that, so look at your parents/grandparents.
Do not use calories as a guide to bulk up, this is so outdated and doesn't work, because cals are not created equal.
Nutrition is the key for muscle growth & strength.
Beef, chicken, tuna, all vegies but mostly green vegies and green salads, fruit, nuts, avocados, wholegrain breads, butter - not margarine as it is chemical crap. Porridge, eggs - scrambled, poached, omelettes, cooked in butter and whey protein....get the one with less sugar as possible in it...excess sugar is the undoing of good hard work, so avoid as much as possible those muesli bars, chocolates, lollies, icecreams , pastries etc...
Keep in mind, backstabber, this person is 15.  That's too young for a protein supplement.  Also, although whey protein concentrate does work, dairy is usually a problem for adult humans.  And butter is not good for anyone.  Yeah, it's better than artificial fats like hydrogenated fats, but that doesn't make it a healthy food to eat too much of.  It's still very high in saturated animal fat.  People tend to misunderstand the research because it's reported badly in the media, but a study a couple years ago finding butter not as bad for you as was thought didn't recommend eating much of it -- it recommended not eating much of it, despite what the headlines said.  What it did say to use for fat was monounsaturated oils such as extra virgin olive oil and canola oil (I know, a lot of people don't like canola oil, but organic canola oil is easy to obtain and avoids the GMO problem) and fatty fish and hemp seeds and flax seeds and the like for healthy fats.  Most of your post is good advice, so just commenting on these two things.  But again, this person is only 15, and that's very young to start taking any protein supplement.  
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